Monday, October 9, 2017

CrossFit No Quarter – WOD

Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.

Warm-up

Warm-up (No Measure)

Tabata jump rope

PVC Passes

10 OHS

Foam roll upper back (Thoracic spine)

Half front split

3 rounds

12 scorpion kicks

8 kipping knee raises

6 light DB/KB push presses per side

Strength

Deadlift (6×3@80)

Every 2min

Metcon

Metcon (Time)

2 rounds

30 KB/DB Push press 53/35 [Right arm] (70/53)

100 DU

20 Pull-ups (C2B)

30 KB/DB Push press [Left arm]
100 DU

20 Pull-ups
14min CAP

RAMP UP:

Hurdle jumps or singles

Ring rows